Program Description
SH Beginner program Focus on starting strength, flexibility, forearm and wait loss
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 19, 2024 02:34
- Last EditedMay 08, 2024 02:38
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
2
Stretching
1
12-15 reps
3
Stretching
1
12-15 reps
4
Stretching
1
12-15 reps
5
Leg Press
3
12 reps
6
Leg Extension
2
12 reps
7
Chest Press (Machine)
3
12 reps
8
Chest Supported Row (Machine)
2
12 reps
9
Shoulder Press (Machine)
2
12 reps
10
Chin-Up (Assisted)
2
8 reps
11
Sit Up
2
AMRAP
12
Plank
1
1 mins
Week 1
1 / 12 Weeks
Day 1
1
Arm Circle1 Set
12-15 Reps
2
Stretching1 Set
12-15 Reps
3
Stretching1 Set
12-15 Reps
4
Stretching1 Set
12-15 Reps
5
Leg Press3 Sets
12 Reps
6
Leg Extension2 Sets
12 Reps
7
Chest Press (Machine)3 Sets
12 Reps
8
Chest Supported Row (Machine)2 Sets
12 Reps
9
Shoulder Press (Machine)2 Sets
12 Reps
10
Chin-Up (Assisted)2 Sets
8 Reps
11
Sit Up2 Sets
AMRAP
12
Plank1 Set
1 mins
Day 2
1
Arm Circle1 Set
12-15 Reps
2
Stretching1 Set
12-15 Reps
3
Stretching1 Set
12-15 Reps
4
Stretching1 Set
12-15 Reps
5
Leg Press3 Sets
12 Reps
6
Leg Extension2 Sets
12 Reps
7
Chest Press (Machine)3 Sets
12 Reps
8
Chest Supported Row (Machine)2 Sets
12 Reps
9
Shoulder Press (Machine)2 Sets
12 Reps
10
Chin-Up (Assisted)2 Sets
8 Reps
11
Sit Up2 Sets
AMRAP
12
Plank1 Set
1 mins
Day 3
1
Arm Circle1 Set
12-15 Reps
2
Stretching1 Set
12-15 Reps
3
Stretching1 Set
12-15 Reps
4
Stretching1 Set
12-15 Reps
5
Leg Press3 Sets
12 Reps
6
Leg Extension2 Sets
12 Reps
7
Chest Press (Machine)3 Sets
12 Reps
8
Chest Supported Row (Machine)2 Sets
12 Reps
9
Shoulder Press (Machine)2 Sets
12 Reps
10
Chin-Up (Assisted)2 Sets
8 Reps
11
Sit Up2 Sets
AMRAP
12
Plank1 Set
1 mins